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Started By
Message
Need advice to lose 40-50lbs
Posted on 4/8/24 at 10:09 pm
Posted on 4/8/24 at 10:09 pm
I am 56 years old and I am about 50 lbs overweight for my 6’0” frame. I have mild scoliosis and Thyroid problems.
Where do I begin?
Where do I begin?
13
Posted on 4/8/24 at 10:27 pm to MCYNitro
Stop eating garbage and drinking daily
Posted on 4/8/24 at 10:50 pm to MCYNitro
Cut sugar then limit carbs.
Posted on 4/9/24 at 4:11 am to MCYNitro
Eat less move around more.
Stop eating processed foods. Stop drinking sodas. Start exercising in some form everyday. It’s not rocket science.
Stop eating processed foods. Stop drinking sodas. Start exercising in some form everyday. It’s not rocket science.
Posted on 4/9/24 at 4:34 am to MCYNitro
For weight loss like this if you’re limited in movement (like scoliosis) I would recommend keto. It’s quite the adjustment for a week but then it’s pretty easy. If you do it right then you’ll lose weight and you’ll feel good and realize how carbs and sugars make you feel.
Posted on 4/9/24 at 5:41 am to MCYNitro
To lose weight you need to burn more calories each day than you eat.
Start by first stopping drinking calories.
Track what you eat or drink each day. TDEE calculator online will be your guide.
Start by first stopping drinking calories.
Track what you eat or drink each day. TDEE calculator online will be your guide.
Posted on 4/9/24 at 6:37 am to MCYNitro
quote:
Where do I begin?
Use an app to track everything you eat.
Focus your eating on getting .8 grams of protein per lb of body weight.
Limit calories to approximately 1800 per day.
Weigh yourself everyday.
Get 8000-10000 steps in a day.
After 3-4 weeks of this, add in 3 days per week of weight training. An easy place to start is the Phraks Greyskull LP program from the Boostcamp app.
Follow the above and you’ll lose about 15 lbs the first month. Then it will be about 1-2 lbs per week after that.
This post was edited on 4/9/24 at 6:41 am
Posted on 4/9/24 at 8:02 am to MCYNitro
Humans are creatures of habit. You are probably a creature of bad habits. Slowly become a creature of good habits: start eating healthy and exercising. That way you won't put the weight back on.
Posted on 4/9/24 at 8:26 am to rebelrouser
quote:
Humans are creatures of habit. You are probably a creature of bad habits. Slowly become a creature of good habits
Bingo. Start slow. Add one or two good habits and go from there. Once that becomes easy you can add something else.
I'd start with only drinking water and walking 10k steps a day. Do that for a month and then start making better food choices. Before you know it being healthy will be your habit.
Posted on 4/9/24 at 8:34 am to MCYNitro
Move more than you do now.
Take in fewer calories than you do now and burn more calories than you do now.
"So simple, it's hard"- PPSA
Take in fewer calories than you do now and burn more calories than you do now.
"So simple, it's hard"- PPSA
Posted on 4/9/24 at 9:03 am to MCYNitro
i would start simply with getting 5k steps in and then keep it simple for diet
2 meals
meal 1 around lunch- 8-12oz portion of protein, lets keep this one on the leaner side and some green veggies
meal 2 around dinner- 8-12 oz portion of protein but this one can be a little fattier. a portion of starchier carbs, some fruit and some veggies
so a palm of protein is around 4 oz. we want to start with about 2 or 3 palm size portions
For starchy carbs something like white rice or beans. looking at a palm size portion.
for exercise just try getting in 5k steps everyday for next month and try and do 50 bodyweight squats and 50 pushups everyday for the next month. i know that doesnt sound like much but it is a good start to start building habits that you can slowly build on.
some tips-
-no distractions while eating. no phone, no computers, no tv etc.
- only drink water and zero sugar drinks. you can have coffee with some zero calorie sweetner and small amount of fat free milk. like a splash. drink 5+ bottles of water per day
- when eating the last meal of the day, save the startchy carb for last and only eat it if you are still hungry
- when eating, take a bite, chew the food at least 10 times. then put your fork down after each bite, wipe your mouth and take a sip of water. this will keep you from eating too fast and will allow you mind time to know you are full.
-if possible go for a 10-15 min walk after each meal. helps a ton overall
- if you are still starving, you can add like 2 eggs and some bone broth before bed but try not to do this
- if you have a sweet tooth- you can add some fat free Greek yogurt and some small amount of fruit or low fat cottage cheese and small amount of fruit.
this is a good place to start without knowing rest of history, male or female etc.
but i will say, do not be scared to lift heavy, it is very important to build strength and muscle retention
also dont be scared to use a prescription like Wegovy or mounjaro to kick start the journey. so many will poo poo the idea but its your journey not theirs.
beef broth is a great way to curb hunger in a very low calorie way.
oh and have full blood work performed with full hormone panel. dont give a frick what the doctor says, make them do it for you
2 meals
meal 1 around lunch- 8-12oz portion of protein, lets keep this one on the leaner side and some green veggies
meal 2 around dinner- 8-12 oz portion of protein but this one can be a little fattier. a portion of starchier carbs, some fruit and some veggies
so a palm of protein is around 4 oz. we want to start with about 2 or 3 palm size portions
For starchy carbs something like white rice or beans. looking at a palm size portion.
for exercise just try getting in 5k steps everyday for next month and try and do 50 bodyweight squats and 50 pushups everyday for the next month. i know that doesnt sound like much but it is a good start to start building habits that you can slowly build on.
some tips-
-no distractions while eating. no phone, no computers, no tv etc.
- only drink water and zero sugar drinks. you can have coffee with some zero calorie sweetner and small amount of fat free milk. like a splash. drink 5+ bottles of water per day
- when eating the last meal of the day, save the startchy carb for last and only eat it if you are still hungry
- when eating, take a bite, chew the food at least 10 times. then put your fork down after each bite, wipe your mouth and take a sip of water. this will keep you from eating too fast and will allow you mind time to know you are full.
-if possible go for a 10-15 min walk after each meal. helps a ton overall
- if you are still starving, you can add like 2 eggs and some bone broth before bed but try not to do this
- if you have a sweet tooth- you can add some fat free Greek yogurt and some small amount of fruit or low fat cottage cheese and small amount of fruit.
this is a good place to start without knowing rest of history, male or female etc.
but i will say, do not be scared to lift heavy, it is very important to build strength and muscle retention
also dont be scared to use a prescription like Wegovy or mounjaro to kick start the journey. so many will poo poo the idea but its your journey not theirs.
beef broth is a great way to curb hunger in a very low calorie way.
oh and have full blood work performed with full hormone panel. dont give a frick what the doctor says, make them do it for you
This post was edited on 4/9/24 at 9:05 am
Posted on 4/9/24 at 9:21 am to lsu777
I lost 80lbs 15 years ago and have kept it off
I started small and gave up or swapped one thing a week and it’s amazing what that can do. And it’s attainable and not a 21 day fix
Switched from coke to diet
Cut out drinking to just on weekends vs 5 days a week
Little changes add up and then you fine tune your diet
Prioritize protein and high satiety foods.
Cutting out carbs doesn’t make you lose weight, being in a calorie deficit does. They aren’t your enemy. Just try to stick to whole foods but save a few calories a day for a treat for yourself to keep your sanity
Also I love learning about health and nutrition. Peter Attias newest book “Outlive” is a great book or James Smiths “not a diet book”. Great for audiobooks too.
I started small and gave up or swapped one thing a week and it’s amazing what that can do. And it’s attainable and not a 21 day fix
Switched from coke to diet
Cut out drinking to just on weekends vs 5 days a week
Little changes add up and then you fine tune your diet
Prioritize protein and high satiety foods.
Cutting out carbs doesn’t make you lose weight, being in a calorie deficit does. They aren’t your enemy. Just try to stick to whole foods but save a few calories a day for a treat for yourself to keep your sanity
Also I love learning about health and nutrition. Peter Attias newest book “Outlive” is a great book or James Smiths “not a diet book”. Great for audiobooks too.
This post was edited on 4/9/24 at 9:23 am
Posted on 4/9/24 at 11:49 am to lsu777
quote:
dont give a frick what the doctor says, make them do it for you
Posted on 4/9/24 at 12:26 pm to jose
well if he goes to you, wont have to worry about that now would we 
Posted on 4/9/24 at 1:06 pm to lsu777
I've been toying with the idea about becoming a personal trainer. Just add some extra credibility to my name.
I feel like if I get that, I could offer even more to my patients instead of just talking about working out and diet help, I can show them how to properly workout.
I feel like if I get that, I could offer even more to my patients instead of just talking about working out and diet help, I can show them how to properly workout.
Posted on 4/9/24 at 1:08 pm to pwejr88
quote:
Start by first stopping drinking calories.
Bingeaux.
Drink water, black coffee, or unsweet tea. Big first step.
Start eating fruits and vegetables for lunch, and occasionally baked fish and baked chicken.
I've never been overweight and even I find I'm high energy when I eat better.
Posted on 4/9/24 at 1:43 pm to MCYNitro
quote:
I am 56 years old and I am about 50 lbs overweight
Where do I begin?
Do you even GLP-1 bro ?
Posted on 4/9/24 at 2:09 pm to MCYNitro
quote:you are consuming more calories than you are burning.
Where do I begin?
1. Do everything the same on day 1, except track it in an app and see how many calories you are eating and drinking like normal. This will let you know what you've been doing.
2. Use an online calculator that will estimate your maintenance calories for your age and weight. This will let you know what you can do to stay the same.
3. Start tracking your meals and consume a few hundred calories less than the calculator tells you is your maintenance calories. This will show you what to do to lose weight.
Start there.
This post was edited on 4/9/24 at 2:10 pm
Posted on 4/9/24 at 4:15 pm to jose
Would you mind if I emailed you an Ozempic question?
This post was edited on 4/9/24 at 4:17 pm
Posted on 4/9/24 at 6:07 pm to pwejr88
Yea man.
Use my old TD email. Tigerweezy@gmail.com
Use my old TD email. Tigerweezy@gmail.com
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